Sarcopenia

Sarcopenia, a progressive and generalized skeletal muscle disorder, is a syndrome seen within the older population that increases the risk of falls, fractures, physical disability, and mortality due to low muscle strength, quality, and quantity.

Sarcopenia is a slow progression of decreased muscle mass and strength, that tends to occur in individuals starting as young as 30 years old. Once the degeneration of the muscle begins, sarcopenia can be treated with adequate nutrition, especially protein, and resistance-based physical activity.

Signs and symptoms that individuals experiencing sarcopenia note include muscle weakness, slow walking speed, muscle wasting, and increased falls. To help prevent age-related sarcopenia, current recommendations include both an increase in resistance training and protein supplementation.

Omega-3 polyunsaturated fatty acids (PUFAs) are a beneficial addition to both physical activity and protein supplementation, as they have various anti-inflammatory properties. Inflammation has a catabolic effect on muscle, meaning inflammation causes the muscle to break down.

Anti-inflammatory foods, including omega-3s, can help prevent muscle breakdown.

Because the Western diet is not full of fatty fish such as salmon and mackerel, which provide the highest content of EPA and DHA, an Omega-3 supplement is recommended for the general population.

Apart from an anti-inflammatory effect, PUFA also assists in increased nerve conduction, muscle activation, and increased energy production. Although there is not an exact dose recommendation, increasing one’s fatty fish intake, such as maceral and salmon, or asking a physician about an Omega-3 supplement is a great way to prevent age-related sarcopenia and maintain a healthy and active lifestyle.

Protein recommendations for a healthy adult should range anywhere from 0.8g/lb - 1g/lb.

This is a general recommendation and individuals with multiple comorbidities should seek guidance from a registered dietitian regarding protein needs to help stimulate muscle growth in the elderly population, adequate-protein, and calories, as well as anti-inflammatory foods such as omega-3’s, should be utilized in combination with resistance training. n

HEALTHY PROTEIN SOURCES:

 Eggs

 Chicken

 Greek yogurt

 Milk

 Cottage cheese

 Beans

 Lean Beef

 Fish

 Nuts

 Nutritional shakes (Ensure, premier protein)

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